How to do ani-lifting exercise for women

We often say that we should persist in regular exercise, which not only refers to systematic jogging, mountain climbing, yoga and other medium to high intensity exercises, but also includes tiptoeing, sit-ups, standing alone, levator ani and other movement training. Many people say that they are not good at exercise, are not familiar with exercise, and are not suitable for exercise. In fact, if you can take out ten minutes or more every day to practice more than a few movements, you can also achieve good exercise results. After you have mastered each movement and persisted for a long time, maybe you can also become a fitness male model.

How to do ani-lift exercise?

In essence, the levator anus exercise is actually a very timely pelvic floor muscle training. The actual operation standard is: tighten the anus upward for 2 to 6 seconds, and then relax it for the same time, repeating this 10 to 15 times, which is considered a set of levator anus exercises. If time permits, it is best to stick to 3 to 8 sets of exercise a day, which can be done before meals, after meals or before going to bed.

What benefits can pelvic floor exercises provide?

In this era, students have to sit at their desks and study hard every day, office workers have to sit in front of their computers and work every day, and retired employees who don't need to study or work have to sit on the sofa and watch videos or play mahjong at the automatic mahjong table. In these cases, it is very common to sit still for an hour or two. Because of this, there are more and more medical problems that modern people are ashamed to talk about.

Let's first talk about hemorrhoids, which most people fear the most. When people sit or stand for a long time, due to the force, the anus and duodenum will be compressed by the internal organs above, making the surrounding venous return resistance very large, and blood is easily accumulated, causing veins to twist and expand, which causes the so-called hemorrhoids. The key to the effect of levator anus training is to increase the contraction resistance and improve the contraction effect, thereby promoting the blood circulation in our anus and achieving the effect of preventing hemorrhoids.

Secondly, our pelvic floor muscles are also the muscles that support the bladder. Strong pelvic floor muscles are very important to health. When people reach a certain age, they may become loose pelvic floor muscles due to physiological or pathological factors, and often cannot hold their urination, resulting in many embarrassing urinary incontinence scenes. If you have had urinary incontinence when coughing, sneezing, laughing, bending your head, or lifting objects in the past, it is very necessary to do anal lifting exercises to help enhance the contraction properties of the pelvic floor muscles and prevent urinary incontinence.

In addition, many people still feel that their bowel movements are not complete after going to the bathroom for a long time. In most cases, if something grows in the intestine, or the intestine is irritated by anal sinusitis, proctitis, etc., there is a high probability that it is caused by pelvic floor muscle relaxation or pelvic organ disorder and intestinal compression. Although this condition is not a disease, it does have a great impact on the daily lives of many people. If you go to the hospital for consultation, many urologists will also suggest that you do more anal exercises on a regular basis, which may be much more effective than taking medicine.